Split Jerk

One of our three Olympic Lifts, the Jerk is the most efficient way to get a weight from our shoulders to over our head. There are two types of Jerks: Push Jerk and Split Jerk (above) . The split position creates a wider base of support, which allows for a more stable overhead position. This is the preferred jerk for most individuals. Make sure you read the scaling and safety tips below!

Safety Tip: If you do not have a quality overhead position, be careful performing high volume reps or weight of this movement. An easy test is to perform Wall Extensions: if you struggle to keep your hands in contact with the wall, you are a prime candidate for scaling this movements. Read below for scaling and mobility suggestions.

Scaling/Substitution Suggestions:

First and foremost, use lighter weight and work on finding better position